I nuke my veggies and it works great.  My microwave has a button that says fresh veggies and it automatically times how long they need to cook.  It's a miracle that they almost always come out perfect.  It's one of those unexplainable things.

do the nutricious ingredients stay in the water like water soluble vitamins?

Personally I don't like microwaving my veggies, I hardly like the taste. I also always thought that microwaving vegetebles destroyed important nutrients as much as boiling or closely enough. But apparently that turned out to be a myth, I think.

 

I prefer to steam them though, or just eat them raw. :)

 

After reading the article it appears that the most beneficial ingrediants are broken down so therefore are not retained in the water. But the article also reported on vegetables that they boiled for 30 minutes, that's a heck of a long time to boil vegetables. If I boil, usually just carrots, it's only for 5 minutes just until they are soft-crisp (my non-green husband doesn't like crisp vegetables).
I do nuke my veggies and I stir fry also.Grilling is a great alternative too now that spring is here. Raw is a great idea also, as a matter of fact I am sitting here typing and munching on fresh sugar snap peas, a great way to get yet another serving of vegetables. Does anyone else have a hard time getting the recommended 3 to 5 servings a day?

I make huge salads for myself and try and put as many colorful and nutritional things in it as possible.  Its a great way to get the 3-5 a day and also a great way to get filled up.  Try eating little snack throughout the day.  Sounds like  you are doing it already.